Do Squats Make Your Butt Bigger?

by
BETH RIFKIN Last Updated: Oct 21, 2013

Beth Rifkin

Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.

If you have a slim figure, developing your glutes with squats can help to enhance your butt and make it bigger. The butt muscles, or the glutes, consist of the gluteus maximus, gluteus medius and gluteus minimus. The largest muscle in the body, the gluteus maximus, accounts for the majority of the appearance of your buttocks.

Proper Squat Form

Performing squats with proper form is key to maximizing the development of your glutes. Stand tall with your feet slightly wider than hip-width. Engage your glutes, pull your abdominal muscles in toward your spine and slide your shoulder blades down your back. Bend your knees and hinge your hips back as you lower your butt toward the floor; allow your torso to lean slightly forward. Stop lowering when your thighs are parallel to the ground. Keep your back straight and knees behind your toes. Hold the contraction for one count and then push through your feet to straighten your legs and stand upright.

Considerations

Adding resistance to your squats can help the glutes to fatigue more quickly. Examples of resistance are dumbbells, barbells, cable pulleys, resistance bands, kettlebells and medicine balls. The level of resistance should allow you to perform three sets of eight to 12 repetitions with proper form. Perform squats two to three times per week, allowing 48 hours between sessions for recovery.

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